19 5 Intermittent fasting is gaining popularity as a sustainable and effective approach to improving health and achieving weight loss goals.
For those new to intermittent fasting, it involves alternating between fasting periods (known as fasting windows) and eating periods (known as eating windows).
What’s great about intermittent fasting is that these windows are flexible and can be adjusted to fit your schedule, goals, or personal preferences, making fasting more manageable for you.
Now, there are various intermittent fasting schedules available, with the 18/6, 17/7, and 15/9 schedules being popular choices, especially among beginners.
In this article, we’ll look into the 19/5 intermittent fasting schedule, which can be a suitable option for individuals already accustomed to the 18/6 schedule and experiencing plateaus, as well as for beginners seeking improved results from fasting.
So, let’s explore what the 19/5 intermittent fasting schedule entails and how it can benefit you on your fasting journey.
What Is 19 5 or 19/5 Intermittent Fasting?
19/5 intermittent fasting is a specific eating pattern within intermittent fasting. It involves fasting for 19 hours straight, followed by a 5-hour eating window.
This means that you’ll abstain from consuming any calories for 19 hours of the day, and confine your meals to a 5-hour period.
To better understand how this works, let me give you a sample schedule.
Example: you might finish your last meal at around 8 PM and then begin your 19-hour fasting period until 3 PM the following day.
In the 19-hour fasting window, you are not allowed to consume any caloric foods or beverages, during the 5-hour eating window, you can have your meals, making sure to consume all your necessary calories and nutrients within the 5-hour timeframe.
If you have a unique lifestyle, like night shift work, you can adjust the start time of your fasting and eating windows to suit your lifestyle and preferences.
Here’s What Will Happen To Your Body During Your 19-Hour Fasting Window.
During your fasting window, your body goes through various stages and experiences several changes.
Here’s a breakdown of changes you can expect during your 19-hour fasting window:
- Hour 1-3: The Fed State.
The fed state occurs within the first few(generally 1-3 hours) after eating.
During this time, your body begins to digest and absorb the nutrients from the food you’ve consumed.
As a response to the rise in blood sugar levels, your pancreas releases insulin, a hormone that helps transport sugar from your bloodstream into your cells.
The duration of this state can vary based on factors such as the size and composition of the meal you took as well as individual metabolic responses. - Hour 3-18: Early Fasting Phase.
During the early fasting phase, which starts around 3-4 hours, your body goes through important metabolic changes.
During this phase, your blood sugar (glucose) levels gradually decrease, and insulin secretion decreases as well.
Your body starts converting stored glycogen (carbohydrate) into glucose for energy.
As the phase progresses, your liver’s glycogen stores become depleted, and your body begins to break down stored fat for fuel. - Beyond 18 & 19 Hours: Fasting Phase.
During the fasting phase, which starts around 18 hours into the fast, your body is in a state called ketosis, where it uses fat as the primary source of energy.
Autophagy is also upregulated at this point.
This phase will end at the 19-hour mark when you break your fast – and start the cycle in the fed state again after your 5-hour eating window.
Note: The effects of fasting on your body can be influenced by factors such as metabolism, age, sex, and overall health status – these timeframes will vary.
Benefits Of The 19/5 Fasting Schedule.
When compared to other schedules with shorter fasting windows, the 19 5 schedule/ method can offer you the following benefits:
- Enhanced Fat Burning.
The 19/5 fasting schedule allows your body to tap into stored fat for energy during the extended fasting window.
This can accelerate fat burning and support weight loss efforts. - Improved Insulin Sensitivity.
By restricting your eating window to 5 hours, the 19/5 fasting schedule can help you regulate insulin levels and enhance insulin sensitivity. - Increased Autophagy.
The longer fasting period of 19 hours promotes autophagy, a cellular process that aids in recycling and rejuvenating damaged cells.
This can contribute to improved cellular function, overall health, and longevity. - Simplified Meal Planning.
With a shorter eating window of 5 hours, the 19/5 fasting schedule can simplify meal planning and reduce the frequency of your meals.
This can make it easier to maintain a calorie deficit, control portion sizes, and support healthier food choices.
If you wish to enjoy the above benefits, you should consider fasting with the 19 5 schedule.
In the next section, I will guide you on how to get started.
How To Get Started With 19 5 Fasting.
Here’s a step-by-step guide and schedule to help you get into 19/5 intermittent fasting:
- Choose your fasting and eating windows.
With the 19/5 schedule, you’ll fast for 19 hours and have a 5-hour eating window.
Determine the best time frame that aligns with your lifestyle and preferences.
For example, you might start fasting at 8:00 PM and break your fast at 3:00 PM the following day – start your fasting again at 8:00 PM.
If you’re transitioning from a different fasting schedule, all you have to do is reduce or increase your eating window until you reach 5 hours. - Plan your meals.
To break your fast in 19 5, make sure your meals during the 5-hour eating window are balanced and provide adequate nutrition.
Include a variety of whole foods, such as lean proteins, healthy fats, fruits, vegetables, and whole grains.
You can also decide to do intermittent fasting with keto. - Start fasting and monitor your progress.
Keep track of your progress, including any changes in energy levels, hunger patterns, and weight loss.
With these simple steps, you can kickstart your journey with the 19/5 intermittent fasting schedule and reap its potential benefits.
Stay consistent, be patient, and enjoy the beneficial effects of your new lifestyle.
Is A 19 5 Fast Effective And What Are The Expected Results?
If you are wondering whether a 19 5 fast can be effective, the answer is yes, a 19/5 fast can be effective for various reasons.
First, the longer fasting window allows for a deeper state of ketosis, where your body burns stored fat for energy. This can promote weight loss and fat reduction.
Also, the extended fasting period may enhance autophagy which can lead to improved cellular health and longevity.
As for expected results from 19/5 intermittent fasting, they can vary depending on factors like your overall health, dietary choices, and physical activity.
Typically, you will notice better weight loss, increased energy levels, improved mental clarity, and better overall well-being.
Remember, consistency is key when it comes to intermittent fasting, you should give your body time to adjust to the new eating pattern.
19/5 Vs 18/6 Intermittent Fasting.
The major difference between these two schedules is in the length of their eating and fasting windows.
In 19/5 intermittent fasting, you fast for 19 hours and have a 5-hour eating window while 18/6 intermittent fasting involves fasting for 18 hours and eating within a 6-hour window.
This makes 19 5 more effective when compared to 18/6 as it allows for a longer fasting time.
Please note that the effectiveness of intermittent fasting schedules is not solely determined by the duration of the fasting window but also by factors like your overall calorie intake, food quality, and consistency.
Summary.
Intermittent fasting has gained popularity for its health and weight loss benefits, and the 19/5 fasting schedule is a specific approach within this practice.
It involves fasting for 19 hours straight, followed by a 5-hour eating window.
This schedule promotes enhanced fat burning, improved insulin sensitivity, and increased autophagy.
Getting started with 19/5 fasting requires choosing your fasting and eating windows, planning balanced meals, and monitoring your progress.
Compared to the 18/6 fasting schedule, 19/5 offers a longer fasting period and you will likely experience better results.
